Potassium holds a lot of importance in the diet of an individual. Given here is a list of the foods high in potassium i.e. potassium rich foods.

Potassium Rich Foods

Potassium is a mineral that is found in almost every food item we eat, differing only in the amount. So, a well balanced diet, with fruits, vegetables, milk, etc in it, is all you need to maintain the proper level of potassium in the body. Though lack of potassium has not been directly linked to a disease, the mineral has been found to be of great importance in helping body perform its vital functions. However, even too much of potassium is not good for health. An average adult is required to consume 2,100 to 3,200 mg of potassium in a day. Check out the amount of potassium in various food items, mentioned below, to know whether you are getting enough potassium in your daily diet or not.
List of Foods High in Potassium
Food Item
Potassium Content
1 medium
143 mg
1 medium
107 mg
1 medium
555 mg
Grapes - Green Seedless
1 cup
220 mg
Kiwi Fruit, Raw
1 medium
252 mg
1 medium
237 mg
8 oz
936 mg
1 large
234 mg
1 medium
208 mg
1 medium
204 mg
4 oz
305 mg
1 cup
244 mg
Brussel Sprouts, Cooked
1 cup
504 mg
Cabbage, cooked
1 cup
277 mg
1 medium
157 mg
Peas - Fresh, Cooked
8 oz
98 mg
Potato, Baked
1 medium
103 mg
Pumpkin, canned
4 oz
180 mg
Spinach, steamed
8 oz
167 mg
Sweet Potato
1 small
300 mg
1 medium
366 mg
Ice Cream
8 oz
105 mg
Milk, Skim
8 oz
178 mg
Yogurt, Low Fat
8 oz
178 mg
Peanuts, Roasted
4 oz
404 mg
Peanut Butter, Natural
1 tbsp
94 mg
Rice, Brown
1 cup
105 mg
Importance of Potassium Diet 
  • Potassium helps in decreasing the amount of calcium excreted in urine. This, in turn, helps in minimizing the risk of kidney stones.
  • For the same reason as above, potassium helps maintain the level of calcium in the body and thus, protect the bones from osteoporosis.
  • Potassium helps improve the action of insulin in the body.
  • Potassium has been found to be beneficial for those suffering from blood pressure and stroke risk.
  • Potassium helps in maintaining the normal functioning of the heart and nervous system.

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